Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS Stir-Fried Shiitake Mushrooms

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Stir-Fried Shiitake Mushrooms: 1282g

Canned Red Kidney Beans with Liquids have 2.1 times more energy per 100g than Stir-Fried Shiitake Mushrooms. It has average energy density when compared to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Stir-Fried Shiitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	11.5% 1.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	75.7% 98g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	5.3% 3.85g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 3.85g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 0g	g per day for Men 19-50 years
Fiber	70% 26.5g	121% 46g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	270% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	349% 17.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.5% 142μg	45% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.5% 4.94mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45% 269IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.82% 0.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	18% 179mg	2.56% 25.6mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	232% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	96% 7.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	124% 2.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	93% 654mg	203% 1423mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	123% 4179mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	147% 80.8μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	4.27% 64mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	13% 481g	30.4% 1125g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Stir-Fried Shiitake Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Stir-Fried Shiitake Mushrooms?

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans with Liquids vs Stir-Fried Shiitake Mushrooms:

• 500 calories of Canned Red Kidney Beans with Liquids have more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While 500 kcal of Stir-Fried Shiitake Mushrooms contain 1.9 times more Vitamin B1, 8.5 times more Vitamin B2, 16.3 times more Vitamin B3, 21.7 times more Vitamin B5, 4.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin D than Canned Red Kidney Beans Solids and Liquids.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin D
• 500 calories of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Red Kidney Beans with Liquids vs Stir-Fried Shiitake Mushrooms:

• 500 calories of Canned Red Kidney Beans with Liquids have 7 times more Calcium and 24.7 times more Sodium than Stir-Fried Shiitake Mushrooms.
• While 500 kcal of Stir-Fried Shiitake Mushrooms contain 2.3 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 2.6 times more Potassium, 11.9 times more Selenium, 3.2 times more Zinc and 2.3 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Stir-Fried Shiitake Mushrooms contain similar levels of Iron per 500 calories.
• 500 calories of Stir-Fried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have more Omega 3 and 3 times more Sugars than Stir-Fried Shiitake Mushrooms.
• While 500 kcal of Stir-Fried Shiitake Mushrooms contain 3.8 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Stir-Fried Shiitake Mushrooms offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 500 calories of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Omega 3